Don’t skip breakfast

Many new dieting approaches encourage skipping breakfast, or dinner, reducing the amount of time in which people eat, but does it work?

A study at the University of Hohenheim in Denmark had participants follow three diet protocols: skipping breakfast, skipping dinner or eating three meals. Each participant did all three diet protocols. Their total calorie intake, as well as their blood sugar, insulin and inflammatory responses were measured. Compared with eating three meals a day, those skipping a meal ended up eating more. They also had higher glucose and insulin levels after meals, and increased inflammation. What this means is that their metabolism started to go in an unhealthy direction and the increased glucose/insulin levels means they were more likely to dump glucose as fat. In the breakfast skipping phase more fat was oxidised, implying that they were more likely to end up storing more fat.

This is consistent with other research and why, in my low GL diet , I recommend always eating breaksfast – in fact having three meals a day, plus two low GL snacks. The purpose of this is to avoid blood sugar dips, which lead to hunger, followed by a natural desire to eat more carbs, which leads to increase blood gluose and insulin, with the excess glucose being dumped into storage as fat. This is exactly what this study confirms.

Having a low GL, lowish calorie breakfast, with sufficient protein, is the way to go. That’s why I often have Get Up & Go, made with a handful of berries (high in antioxidants and xylose, the slowest sugar), some chia seeds (protein, plus omega 3 and soluble fibre) and oat milk or soya milk (I’m allergic to milk). With milk or soya milk and berries it’s 8 GLs ) and 10GLs with oat millk ((the target is 10) and under 300 calories. it is high in soluble fibres – oat fibre and psyllium – with sufficient protein from quinoa, soya, almonds and seeds and carbs from apple and a little bit of xylitol the net effect is a very stable blood sugar which means you don’t get hungry.

Get Up & Go is also packed with vitamins and minerals including chromium and vitamin C – 939mg per serving. I also have a flat teaspoon (3g) or 3 capsules of Carboslow glucomannan fibre, the most super-soluble fibre of all, with a large glass of water which further stabilise blood sugar, hunger and weight, together with a low GL diet.

This is the way to go, not skipping breakfast, if you wish to maintain your weight and a healthy metabolism.

Visit for Get up & Go and other low GL foods, drinks and supplements to support a low GL diet.